Easy 7 Day Ketogenic Meal Plan: With Recipes

7 Day-3

Monday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • Quick Avocado Salad
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • 1 Chicken Avocado Burger wrapped in a lettuce leaf
  • Shredded Brussels Sprouts

 

Tuesday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • 1 Chicken Avocado Burger wrapped in a lettuce leaf
  • Shredded Brussels Sprouts
  • No-Chop Chili with ¼ cup shredded organic cheese
  • ½ small avocado drizzled with 1 tsp EVOO
  • ½ cup blackberries

 

 

Wednesday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • Quick Avocado Salad
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • 1 Chicken Avocado Burger wrapped in a lettuce leaf
  • Shredded Brussels Sprouts
  • ½ cup strawberries

 

Thursday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • 1 Chicken Avocado Burger wrapped in a lettuce leaf
  • Shredded Brussels Sprouts
  • No-Chop Chili with ¼ cup shredded organic cheese
  • ½ small avocado drizzled with  EVOO

 

 

Friday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • Quick Avocado Salad
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • Pulled Pork & 1 dill pickle spear
  • Chia Seed Pudding

 

 

Saturday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • Pulled Pork & 1 dill pickle spear
  • ½ small avocado drizzled with EVOO
  • 2 fauxlafel patties with sauce
  • 2 cups chopped Romaine lettuce with 2 Tbsp EVOO or avocado oil
  • Chia Seed Pudding

 

 

Sunday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • 2 fauxlafel patties with sauce
  • 2 cups chopped Romaine lettuce with 2 Tbsp EVOO or avocado oil – 1g
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • Pulled Pork & 1 dill pickle spear
  • Chia Seed Pudding

 

Snacks: (Carb Grams Included)

  • Snack ideas with net grams of carbohydrates:
  • Keto Pizza Bites (recipe below) – 0.5g
  • Bacon & Egg Fat Bombs (recipe below) – 0.2g
  • Baked Cheddar Chips – 1g
  • Bacon Mozzarella Sticks – 0g

Animal Products:

  • Organic grass fed beef, pork, poultry: 0g for 5.3oz
  • Pasteurized eggs – 0.7 g for one
  • 1oz hard cheese – 0.4 g

Vegetables: (these can be cooked in ¼ cup grass fed butter, ghee, coconut oil, and/or extra-virgin olive oil

  • 1 cup sliced lettuce – 0.5 g
  • 1 cup swiss chard – 0.8 g
  • 1 cup collard greens – 0.8g
  • 1 cup bok choy – 0.8 g
  • 1 cup fresh spinach – 0.5g
  • 3 medium celery stalks – 1.6 g

Fruits:

  • Avocado – 1g for ½ of a small Haas avocado
  • ½ cup blackberries – 3.12g
  • ½ cup strawberries – 3.3g
  • 1 medium apricot – 3.2g
  • ½ cup raspberries – 4.2g

Nuts & Seeds:

  • Macadamia nuts – 1.5g for 1oz
  • Almonds – 2.7g for 1oz
  • Pecans – 1.2 g for 1oz
  • Hazelnuts – 2g for 1oz
  • Walnuts – 2g for 1oz
  • Pumpkin seeds – 1.3g for 1oz
  • Chia seeds – 0.4 g for 1 Tbsp

Condiments & Other:

  • 1 cup chicken broth (made from bouillon) – 0g
  • Unsweetened almond milk – 0.3g for ¼ cup
  • Olives – 0.2 g for 1oz
  • Sauerkraut – 0.5g for ¼ cup
  • Mustard – 0.7g for 1 Tbsp
  • Flax meal – 0.6g for ¼ cup

 

Recipes:

 

Quick avocado salad

  • ½ small avocado
  • 1 cup raw baby spinach
  • 2 hard-boiled pastured eggs
  • 1 medium spring onion
  • splash of lemon juice
  • pink Himalayan salt
  • 1 tbsp extra virgin olive oil

Makes 1 serving: 3.2g

 

Chicken Avocado Burgers

  • 1lb ground free-range chicken
  • 1/3 cup almond meal
  • 1 clove garlic, minced
  • 2 Tbsp chopped fresh cilantro
  • 1 small avocado, cut into chuncks
  • ½ tsp Himalayan sea salt
  • ¼ tsp paprika
  • ¼ tsp cumin
  • 1/8 tsp cayenne pepper
  • 2 Tbsp EVOO, avocado or coconut oil
  • 4 lettuce leaves
  1. Mix together the ground chicken, garlic, cilantro, almond meal and spices. Add the avocado, making sure not to keep the chuncks.
  2. Divide into 4 equal-sized patties.
  3. Heat the oil over medium-high heat in a skillet. Add the chicken patties and cook for about 5 minutes per side or until cooked through.
  4. Serve each patty wrapped in a lettuce leaf.

Makes 4 servings: 2 net carbs

 

Shredded Brussels Sprouts

  • 2 Brussels Sprouts, shredded
  • ¼ tsp Himalayan salt
  • 1 Tbsp EVOO, avocado or coconut oil
  1. Toss all ingredients together and cook in a frying pan over medium-high heat for 6 minutes or until sprouts are wilted.

Makes 1 serving: 2 net carbs

 

No-Chop Chili

  • 1 lb grass-fed ground beef (or turkey)
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp ground cayenne (optional)
  • ½ tsp garlic powder
  • ½ cup freshe salsa
  • salt and pepper to taste
  1. In a medium saucepan, combine the ground beef and all of the spices. When the meat is cooked through, add your salsa. Simmer for 5 minutes. Nom.

Makes 4 servings: 2.25 net carbs

 

Pulled Pork

Dry Rub:

  • 1 tbsp chili powder
  • 1 tbsp salt
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp pepper
  • 1/2 tsp cumin
  • 1/4 tsp cinnamon
  • ¼ tsp cayenne pepper (optional

The rest:

  • 2 lbs pork shoulder (Boston butt, pork butt)
  • 1 onion sliced
  • 2 cloves garlic
  • 1 cup chicken stock
  • 1 tbsp liquid smoke (I use Hickory)
  1. Combine all the dry rub ingredients into a bowl and mix until uniform.  Grab your slab of pork and pat it dry with a paper towel – take a knife and score the fat cap on it, don’t remove it as it will render and add some much needed flavor.   Now get your rub on, making sure to get into all the nooks and folds of the meat, set aside.
  2. Lay down a bed of sliced onions and garlic in the slow cooker pot, dump in the chicken stock and liquid smoke.  Set to low, and come back in 8 hours or so.  You’ll know it’s ready when the meat falls of effortlessly, or if you’re a stickler for numbers, when the meat reaches an internal temperature of 195F/90C.
  3. Now take out the pork, remove the bone if required, and pull your meat to your heart’s content.  Remove any large pieces of fat you don’t fancy, until you’re satisfied.  Using a strainer, separate the liquid from what’s left of the onions and garlic.

Makes 6-8 servings: 1 net carb per serving

 

Chia Seed Pudding

  • 2 Tbsp raw chia seeds
  • ½ cup unsweetened vanilla almond milk
  • 1 small jar
  1. Pour ½ of the almond milk into the jar. Top with chia seeds and add the rest of the almond milk. Shake/stir VERY well.
  2. Continue to shake/stir every 30 minutes or so for about 2 hours, then let sit at least 4 hours before serving.

Makes 1 serving: 1 net carb

 

Fauxfel Patties with Sauce

  • 1 cup raw cauliflower, pureed
  • ½ cup ground slivered almonds
  • 1 Tbsp ground cumin
  • ½ Tbsp ground coriander
  • 1 tsp kosher salt
  • ½ tsp cayenne pepper
  • 1 clove garlic, minced
  • 2 Tbsp fresh parsley, chopped
  • 2 large eggs
  • 3 Tbsp coconut flour
  • Tahini sauce:
  • 2 Tbsp tahini paste
  • 4 Tbsp water
  • 1 Tbsp lemon juice
  • 1 clove garlic, minced
  • 1 tsp salt
  1. For the cauliflower you should end up with a cup of the puree. It takes about 1 medium head (florets only) to get that much. First chop it up with a knife, then add it to a food processor or magic bullet and pulse until it’s blended but still has a grainy texture.
  2. You can grind the almonds in a similar manner – just don’t over grind them, you want the texture.
  3. Combine the ground cauliflower and ground almonds in a medium bowl. Add the rest of the ingredients and stir until well blended.
  4. Heat a half and half mix of olive and grapeseed (or any other light oil) oil until sizzling. While it’s heating, form the mix into 8 three-inch patties that are about the thickness of a hockey puck.
  5. Fry them four at a time until browned on one side and then flip and cook the other side. Resist the urge to flip too soon – you should see the edges turning brown before you attempt it – maybe 4 minutes or so per side. Remove to a plate lined with a paper towel to drain any excess oil.
  6. Serve with tahini sauce and a tomato & parsley garnish if desired.
  7. Tahini sauce: Blend all ingredients in a bowl. Thin with more water if you like a lighter consistency.

Makes 8 servings: 5 net carbs per serving

 

Bacon & Egg Fat Bombs

  • 2 large free-range eggs
  • ¼ cup butter or ghee, softened at room temperature
  • 2 Tbsp natural mayonnaise
  • Freshly ground black pepper
  • ¼ tsp salt or more to taste
  • 4 large slices bacon
  1. Preheat the oven to 375. Line a baking sheet with parchment paper. Lay the bacon strips out flat on the baking paper, leaving space so they don’t overlap. Place the tray in the oven and cook for about 10-15 minutes until golden brown. The time depends on the thickness of the bacon slices. When done, remove from the oven and set aside to cool down.
  2. Hard boil the eggs. When chilled, peel off the shell.
  3. Cut the butter into small pieces and add the peeled and quartered eggs. Mash with a fork.
  4. Add the mayo, season with salt & pepper & mix well. Pour in the bacon grease and combine well. Place in the fridge for 20-30 minutes or until it’s solid and easy to form fat bombs.
  5. Crumble the bacon into small pieces and prepare for “breading”. Remove the egg mixture from the fridge and start creating 6 balls. You can use a spoon or an ice-cream scooper. Roll each ball in the bacon crumbles and place on a tray that will fit in the fridge.
  6. Eat immediately or store in the fridge for up to 5 days.

Makes 6 servings: 0.2 net carbs

 

Bacon Mozzarella Sticks

  • 6 whole-milk organic mozzarella cheese sticks
  • 12 uncured center-cut bacon strips
  1. Line a rimmed baking sheet with parchment paper.
  2. Place the cheese sticks on the sheet. Freeze for at least 1 hour.
  3. Preheat the oven to 400.
  4. Wrap each cheese stick in two strips of bacon – one strip lengthwise, and the other all the way around.
  5. Bake for 15 minutes. Serve hot.

Makes 3 servings: each serving is 0 net carbs!

 

 

Baked Cheddar Chips

  • 4 cups shredded organic cheddar cheese
  • sea salt

1, Preheat the oven to 350°F.

  1. Line a rimmed baking sheet with parchment paper.
  2. Spread out the cheese evenly on the sheet.
  3. Bake for 3 to 5 minutes, checking regularly until the cheese browns but does not burn.
  4. Remove the baking sheet from the oven and season the cheese with salt.
  5. While the cheese is still warm, use a pizza cutter to cut into strips or triangles. Let cool before serving.

Makes 4 servings: 1 net carbs per serving.

 

Keto Pizza Bites

  • ¼ cup marinara
  • ¼ cup mozzarella cheese
  • 8 uncured genoa salami slices
  1. Turn on your oven broiler to preheat.
  2. Add your salami to a baking sheet, preferably something non-stickky like parchment paper.
  3. Add little spoonfulls of marinara sauce to the salami and then spread it around with your spoon.
  4. Sprinkle cheese on top.
  5. Pop them in the oven for 5 minutes.
  6. Take them out and lay them out on a paper towel to suck up some of the grease. Makes 1 serving.

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Eat This, Not That: Ketogenic Eating Guide

Selection of healthy fat sources

Eat This

FATS:

 

Protein:

  • Pasteurized eggs
  • Grass-fed fatty cuts of beef like ribeye steaks and 85/15 or 80/20 ground beef
  • Uncured center-cut bacon
  • Wild caught fatty fish and seafood like salmon and shrimp
  • Organic fatty cuts of pork such as pork shoulder and pork chops
  • Free-range chicken with skin: chicken thighs, drumsticks, wings

 

Dairy:

  • Full fat, organic dairy products including heavy whipping cream, sour cream, cream cheese, mascarpone, cheese (hard, soft, blue)

 

Veggies:

  • Leafy greens: swiss chard, bok choy, spinach, lettuce, endive, radicchio
  • Cruciferous veggies: dark leaf kale, radishes
  • Celery, asparagus, cucumber, zucchini

 

Fruit:

  • Avocado
  • Blackberries
  • Strawberries
  • Blueberries
  • Raspberries

 

Nuts and Seeds:

 

Flours:

 

Milk:

  • Unsweetened almond/cashew/coconut milk
  • Full fat coconut milk and coconut cream

 

Sweeteners and Baking Supplies:

  • Stevia
  • Erythritol/Swerve
  • Xanthan gum
  • Guar gum
  • Lily’s SF dark chocolate
  • Extra dark chocolate without soy lecithin
  • Unsweetened cocoa powder

 

Beverages:

  • Water
  • Coffee
  • Unsweetened tea
  • Diet Soda

 

Other:

  • Pork rinds
  • Broth/bouillon (NOT low-sodium)
  • Rao’s or another low carb, sugar free tomato sauce

 

Booze:

  • Dry red wine, spirits (but try to avoid all together)

 

 

Not That

 

Fats:

  • Polyunsaturated Fats marketed as “heart healthy” like margarine
  • Trans Fats (except the ones naturally occurring in meat)
  • Corn oil
  • Canola oil
  • Vegetable oil
  • Safflower oil
  • Sunflower Oil

 

Protein:

  • Meat covered/mixed with breadcrumbs
  • Soy
  • Whey Protein Isolate

 

Dairy:

  • Low Fat/Fat Free Dairy products
  • Yogurts, cottage cheese
  • Cow’s Milk

 

Vegetables:

  • Root vegetables: potatoes, parsnip, beets, carrots
  • Corn
  • Sugar Snap Peas

 

Fruit:

  • All other fruit (blueberries and raspberries are OK in certain recipes)

 

Nuts:

  • Cashews, pistachios, chestnuts

 

Grains:

  • All grains, even “whole grains”, quinoa, rice, barley, millet, wheat flours/wheat gluten
  • Beans and legumes

 

Beverages:

  • Soda
  • Juice

 

Sweeteners:

  • Sugar – table sugar, high-fructose corn syrup, agave syrup, maple syrup, honey, fructose
  • Artificial sweeteners – equal, aspartame, acesulfame, sucralose, saccharin, Sweet & Low, Splenda

 

Other:

  • “Low Fat”, “Low Carb” and “Zero Carb” products (Atkins bars/products)
  • Processed foods containing carrageenan, MSG and sulfites

 

Booze:

  • Beer, sweet wines, sugary cocktails

The Benefits of Lemon Water on a Ketogenic Diet

The Ketogenic Diet has proven time and time again to be one of the best diets for weight loss. It can also be very beneficial in reducing the risk of cancer, focusing the brain (increased memory, clarity, and seizure control). This diet has also been proven to reduce the chance of migraines, as well as controlling diabetes.

With all of these amazing benefits some people still have their doubts about staring this diet due to the fact of the routine of eating high acidic forming foods such as fresh meat, some oils and nuts, as well as most dairy. One quick and easy way to neutralize the acid in your body is by adding lemon juice to your daily diet. Here is why you should be drinking lemon water on the ketogenic diet.

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Lemons, And How They React In The Body

Lemons in general are natural disinfectants, therefore when they enter the body they clean everything that they pass through including toxins that live in the body. Lemon itself is very acidic based on its pH level of two. With that being said I’m sure you are now thinking: How does lemon juice become alkaline (having a pH greater than 7) when you consume it?

Well, it turns out that food’s pH level before it enters your body has little to do with how it may effect your body after being ingested. Although, lemons are an acidic food they transform into an alkaline substance after entering your body which then will easily and naturally neutralize your body.

Why This Is Important

In order for the cells in your body to function properly you should maintain a pH level of about 7. Maintaining this pH level on a ketogenic diet is important because you are consistently eating high acidic forming foods which will then result in health problems down the road. A common health problem that arises is a state of health referred to metabolic acidosis.

Lemon water is not the only way that you can neutralize your body on a ketogenic diet. One way that many people neutralize their bodies while on this diet is adding more alkaline vegetables to their diet like asparagus, broccoli, and green beans. There are many more vegetables and foods that would have the same effect on your body but these are just some of the most popular and convenient options.

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5 Benefits Of Lemon Water

  1. Great Source of Vitamin C
    Citrus fruits like lemons are high in vitamin C, which is a antioxidant that helps protect cells.
  2. Improves Skin Quality
    Drinking lemon water has been proven to improve the quality of your skin and aids in preventing wrinkling. If your skin loses moisture, it becomes dry and prone to wrinkles. With that being said, being properly hydrated will help prevent this from happening and adding lemon water to your hydration regimen will help rid the skin of toxins and improve your overall skin quality.
  3. Aids in Weight Loss
    One way that drinking lemon water promotes weight loss is the the reduction in appetite and calorie intake. There have also been many studies that prove an increase in the body’s metabolic rate when drinking lemon water.
  4. Cleanses and Detoxifies the Body
    Because lemons are a natural disinfectant, when they enter the body they clean everything that they pass though which helps the body function properly.
  5. Helps Body Absorb Nutrients
    When drinking lemon water with daily meals it helps the body with absorbing the nutrients that you need to maintain a healthy life.

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How To Make

Lemon water is literally one of the easiest things to make and the awesome thing about it is you can add other things to it to make it even more nutritious than it already is. Sometimes I like to add limes or cucumbers to it to give it a little extra flavor. While on a ketogenic diet sometimes I miss just some good old fashioned lemonade so ill add some of my favorite sweetener to it!

Start by grabbing 2 or 3 lemon slices and lightly squeeze them into your water and then just throw the remaining of the lemon straight into your water so it can stay infused throughout the day when you refill your favorite cup / bottle.

From there you can add anything else that sounds tasty!

Things to consider adding to your lemon water:

  • Cucumbers
  • Lime
  • Raspberries
  • Blackberries
  • Sweetener

Will Lemon Water Kick You Out Of Ketosis?

The short and simple answer is no. Lemons are perfectly fine on a ketogenic diet and only can improve your overall experience and weight loss. 1 whole lemon only contains about 2 net carbs, and you are not even eating the entire thing. You are drinking a diluted version of the lemon juice contained in lemons so the carb count is quite frankly very minimalistic.

Getting Started With The Ketogenic Diet


The absolute biggest question that I have gotten asked since I’ve made my weight loss journey public is “how do you get started?”. So I thought that having some of the information that I have learned publicly accessible would be helpful!

What is the Ketogenic Diet?

The Ketogenic diet is often referred to as keto, or the keto diet so from here on out I will be referring to it as such. The keto diet is based around eating a high amount of your daily calories in healthy fats. This will train your body to use fat as a source of energy instead of carbs or sugars instead of carbohydrates. Personally, my daily calories consist of about 75% fats, 20% protein, and 5% carbohydrates. Eating like this will turn your body into a fat burning machine, also known as being in a state of ketosis.

What is Being in a State of Ketosis Mean?

Ketosis is a natural state for the body, when it is almost completely fueled by fats. This is completely normal when being on a very strict low carb diet also known as the keto diet. It normally takes about 3-7 days to reach ketosis. Once reaching this point your body converts fats into something referred to as ketones. Ketones are byproducts of the body breaking down fat for energy that occurs when your carbohydrate intake is very low.